Let's begin by taking three deeper,
Longer breaths.
So really filling up your lungs and then gently exhaling.
And doing two more of those.
As you really come into present moment awareness,
Fully aware of the sensations in your body,
The movement of your breath,
The warmth and coolness,
Maybe noticing your heartbeat,
The weight of your body on the chair.
And exploring these sensations,
Maybe there's some tightness and tension,
Or areas of ache or even pain.
And working with the most prominent areas of tension or ache that's calling for your attention and using curiosity to explore different aspects of that sensation.
Is it hard or soft,
Warm or cold,
Light or heavy,
Noisy or quiet?
Really allowing that sensation to be just as it is,
Really accepting things as they are around that sensation.
If it's about tension then you could work on gently releasing and relaxing.
And then moving from noticing and allowing the sensations in your body to allowing emotions with kindness and curiosity.
So remaining aware of the whole of your body,
Maybe gently asking what feelings and emotions are already here and seeing what arises.
And if you come across a feeling or emotion,
Maybe giving it a name and seeing what the feeling is telling you.
For instance it could be there's some past disappointment,
There's some anticipated anxiety.
And working with one of those feelings,
Exploring where it resonates in your body,
Where it's being held.
For instance this could be in your chest or around your jaw,
Around your belly.
And then work on allowing,
Moving towards the feeling and befriending it.
And if the feeling feels a little bit distant or remote,
You could try sending words of encouragement like,
I allow this.
Being patient with your allowing,
Not immediately wanting to change or fix what you come across.
Staying with where the feeling resonates in your body.
And if there is tension there,
See if you can let go and release some of that held tension in that area.
Acknowledging what the feeling is telling you.
And see if it releases a little and begins to dissolve.
So,
Thank you HNotTron.
Thank you.
And moving from exploring,
Allowing emotions for now,
Bringing your awareness back to the body,
From the soles of your feet to the top of your head,
Bringing the whole of your body into awareness,
Full of energy and aliveness,
Noticing the space of your body and expanding out to the space in the room,
Opening up your hearing to the sounds in the room and extending to outside,
Right out to the most distant sound you can hear as you expand your awareness in a space that includes all sounds,
Thoughts,
Emotions and sensations that come and go,
Knowing that you are not your emotions that come and go within this space.
And as we come to the end of this practice,
Maybe setting the intention to be more aware of and acknowledging of your feelings and emotions during the week and practicing allowing them to flow through you and see what difference that makes.
